Tuesday, October 26, 2021
Cold Thermogenesis

Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4

In this episode I discuss a simple and reliable measurement called your “temperature minimum” that you can use to rapidly adjust to new times zones when traveling, and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

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Timestamps below.
00:00 – Introduction
04:15 – The bedrock of sleep-rest cycles
07:05 – Night owls and morning larks
08:22 – “The perfect schedule”
11:04 – The 100K Lux per morning goal
15:15 – Keeping your biological clock set
16:15 – Reset your cortisol
21:22 – Jetlag, death and lifespan
23:00 – Going East versus West
28:45 – The key to clock control
31:01 – Your Temperature Minimum
36:30 – Temperature and Exercise
41:20 – Eating
42:50 – Go West
44:15 – Pineal myths and realities
51:13 – The Heat-Cold Paradox
53:45 – Staying on track
55:30 – Nightshades
57:00 – Emergency resets
57:30 – Psychosis by light
58:05 – Shift work
1:02:40 – The Temperature-Light Rule
1:04:20 – Up all night: watch the sunrise?
1:06:45 – Error correction is good
1:08:20 – NSDR protocols/implementation
1:10:44 – The frog skin in your eye (not a joke)
1:16:39 – Why stress turns your hair white
1:17:24 – Ovaries or testes?
1:18:25 – Babies and bright light
1:21:40 – Polyphasic sleep
1:25:25 – Ultradian cycles in children
1:27:38 – Teens and puberty
1:29:50 – Light before waking for better sleep
1:31:20 – Older people and cicadian rhythms
1:33:48 – Sleepy Supplements
1:42:00 – Red Pills & Acupuncture
1:43:50 – Highlights
1:48:30 – Feedback and Support

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]


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49 thoughts on “Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4
  1. The fact that there’s such a a educated man having the patience and time to explain it beautifully!!!! Always grateful and thankful. I wish you guys had a subtitles. For other people for me it’s hard to explaining it

  2. Loving the density of value in these podcasts. Q on sunlight exposure. If we're waking up and getting exposure to sunlight first thing (within the temp min window) do we keep turning our internal clock back?! Eventually this would become a problem… Im assuming not..

  3. How do you calculate the 100 thousand lux before 9 am. Is this additive? ie 350 lux for 10 minutes, does this equal 3500 lux in the way Dr Huberman is describing? I have done a web search on this and cannot find how this is calculated.

  4. Kinda late to this, but I'm wondering about taking a normal shower when I wake up since it's a warm/hot temperature. Is that a problem? Will it cause me to want to go to sleep later in the evening?

  5. I spent 30 years of my life doing long haul flight as a cab in attendant and I wish I had known what to do about jet lag in those days and especially understanding the mechanism. Thanks dr. H, keep us informed!

  6. I’ve been waking up about 2 to 3 hours earlier now after learning about this stuff for the past few weeks. I’m a chronic night owl/ over sleeper with insomnia….. and when it gets out of control, I get really depressed. I’ve been getting up and going Straight outside and sun gazing, walking, washing my car, (anything to keep me outside for a good while) as SOON as I wake up and it’s made such a world of difference 🙏🏻🥳🤗

  7. My guess is that the red pill is 朱砂安神丸. (Mercury Sulfide, Coptis chinensis, RADIX GLYCYRRHIZAE PREPARATA, Rehmannia glutinosa, Angelica sinensis). But it may not be a good idea to take Mercury Sulfide in any doses…

  8. this blew me the fuck away with the frog, I went tanning, and got a diff pigment, the next day I noticed subtle behaviors from females that they were a little more flirty… I was wondering all day like why is it today I am getting more attention than usual, just go to show how much we share other mechanics with other animals

  9. I loved your harp on understanding mechanism over inscribed rules. You're offering James Clear ("Atomic Habits" author) quality of tips, but with a much more solid grounding in scientific understanding.

  10. I'm trying to understand this lux math (so that I can ballpark exposure times for the level of solar lux I can get in the morning). Based on your computer screen example (at timestamp 11:51 — 1,000 lux, I need roughly 100 minutes to hit the 100,000 desired lux) I'm guessing the thinking goes like this: I need bare sun (~100,000 lux) exposure for about a minute to get my cortisol pulse, if I can only get fraction X of 100,000 lux I need to be exposed source for 1 / X minutes? Though you said previously things aren't linear, so who knows!

  11. Thank you SO much for the time stamps! I've learned more from you in a few lectures than the many videos I've searched on these topics. What is duration-process-outcome of which you speak?

  12. Red pills: I wonder if those "minerals" had Ambien in them because sleeping well for 4 hours and feeling rested afterwards is exactly what Ambien does for a lot of people, if used sparingly and in moderation. If it were really a mineral, the chances are we would already know about this mineral, especially PhDs interested in sleep research. Also, he said "mineralS" – plural, so it's not even just one magic mineral. Um, hard to believe that one.

  13. I guess we're not supposed to follow all this advice to the tee, but I'll ask anyway, regarding jet-lag: Is it bad to just stay awake as long as you need when your traveling eastward and this way fall asleep, exhausted, when you arrive? I've done this a couple of times traveling from Spain to China or Japan (around 6 hour shift) and it worked quite well. I just don't know if a more gradual adjustment would actually work better, or if maybe forcing yourself to stay awake for a really long time is very unhealthy.

  14. Can't thank you enough dr andrew. I've always found it difficult to follow/listen to "scientists" due to their scaremongering talks and pontificating, it's either black or white..but you are different, amazing, surprisingly, wonderfully different..bloody amazing..keep informing, keep teaching, keep inspiring and may you and your loved ones be always healthy and happy.

  15. Thank you for this work! I’m already using some of what I’ve learned, to good effect, especially the sunrise/sunset outdoor light exposure. Started late with ep. 1 and still catching up, so thanks in advance if you already answered these questions in future episodes:

    For the sunrise/sunset light, and outdoor light during the rest of the day, what is the impact of wearing a cap with a brim? What about wearing a sun hat with wide brim during the day? Enough photons around to still get the needed lux without actually having the sun in view?

    I have been experimenting with not wearing sunglasses some of the time, and am finding I can do it more often than I thought when there is nothing around to create glare (mostly walking on country roads). What about UV and other possible impacts on eyes from not wearing sunglasses? Thanks again, and ditto on gratitude for the timestamps!

  16. I personally rather learn and take and advice about how our body works and functions (based on the environment it is in) from a person with a PhD title than MD. To me it seems like molecular biologists and professionals who do not Rx meds understand the body physiology science on a much higher and deeper level than medical doctors. Being responsible for my own health, I prefer to turn to the nature and cooperate with her; an MD would be my last resource to help me deal with my health problems (after a long consideration).

  17. So grateful for all the practical information and the format of the podcast. Thank you Dr. Huberman, I am 56 years old and excited to apply what I am learning. Thank you, thank you, thank you.

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